Image: Annette Spanski – 53
You just have to start lunging forever!
I enjoy lunging its my favorite exercise, and for good reason. Not only does regular lunges shape your backside (glutes), preventing that flat “pancake butt” that happens to most women with age. This single exercise also works your hips, quads, hamstrings, inner thigh, and your abs, all at once.
Here’s how you can learn to lunge in three easy steps, so you can do them correctly, and within a few months watch your butt transform into a firm booty!
- Step One
Begin with keeping your stomach held tight throughout this exercise, as this helps keep your lower back stable. Stand with your feet shoulder’s width apart, spine long and straight, shoulders back, and gaze forward.
- Step Two
Step forward with one leg into a wide stance (about one leg’s distance between feet) while maintaining spine alignment.
- Step Three
Lower your hips until both knees are bent at approximately a 90 degree angle. Your front knee should not extend over your ankle, and your back knee should hover just above the ground (straight or bend). Keep your weight in your heels as you push back up to starting position. Repeat on both sides.
Lunges can also be performed holding hand weights, for faster muscle building (toning) results! There are also a few different variations. In the video below I am demonstrating how to walk lunge with your back leg straight, whilst holding hand weights. More lunging demonstrations to come!
Warning: if you are a beginner, may I suggest that you take it slowly? Try three sets of 15 repetitions to start with and work your way up when you no longer feel sore the next morning. You don’t want to go mad on lunges, as the following day you will find it hard to do the simplest of tasks, like just trying to sit down on the toilet, ouch! Yes, the beauty of lunges is that you definitely feel that you have worked your butt muscles the following day.
My advice to those women out there, who complain about there shapeless bottom; add lunges to your exercise routine. When done properly, lunges will also improve your stability and posture; oh yeah, did I mention that they also give you a nice, tight, shapely butt for life?
I hope that you find this a useful piece of information, as this blog is for you, feedback below is welcomed!
*Check with your doctor before making any fitness changes,especially if you have any injuries or limitations.